Electrolyte Essentials

Let's talk electrolytes, people! Since starting my new job at the hospital, I've discovered that most people don't know what they are, what they do in the body or which foods they are found in. I figured my patients weren't alone, so I decided to share the exciting world of electrolytes with my faithful readers as well!

What is an electrolyte?
An electrolyte is a substance that, when dissolved in water, will become positively or negatively charged. They play key roles in our physiology and metabolism and even the slighted changes in their concentrations can wreak havoc on our bodies! Electrolytes include sodium, calcium, chloride, bicarbonate, potassium, magnesium and phosphate. Since sodium (Na+) and potassium (K+) are the two major electrolytes in the body, I'm going to focus on them.

Where are they in our body?

Sodium is found primarily in our extracellular fluid or the fluid that is outside of our cells. Potassium on the other hand is mainly found in the intracellular fluid, which is the fluid contained inside our cells (duh). The balance or concentration between these two is so important, that there is actually a “pump” in our body specifically to keep them where they are supposed to be.


Fluid compartments, electrolytes and the Na/K pump.

What do they do?
Think of potassium and sodium as partners, working together in three key functions:

1. Maintaining fluid balance between the extracellular and the intracellular compartments.
2. Participating in neuromuscular activities, including heart rhythm.
3. Maintaining pH or acid-base balance.

What are the key sources?
The majority of the sodium we consume is in the form of sodium chloride, or table salt. Sodium is naturally found in some protein sources, whereas fruits, vegetables and grains contain little to none. Processed foods (i.e. canned foods, lunch meats, frozen dinners) contain a lot of sodium for flavor and preservation.

Key sources of potassium are basically the opposite of sodium. Potassium is found mainly in fresh fruits and vegetables with bananas, potatoes and spinach being among the richest sources. Dairy products are often high in potassium as is fresh meat.

How much do I need?

Now that you know the key sources of these electrolytes, it should not surprise you that the majority of people consume too much sodium and not enough potassium. 

The dietary reference intake (DRI) of sodium for healthy adults is 2300mg per day, which is about 1 teaspoon of table salt! Those with heart conditions, diabetes or hypertension should limit their intake to less than 1500mg per day, which quite honestly, is nearly impossible to do in today's world of convenience foods. The minimum requirements for sodium are estimated to be as low as 200mg per day.


One serving of this product contains 1050mg of sodium! Compare that to the DRI!

The dietary reference intake for potassium for healthy adults is 4700mg per day, so better get snacking on those fruits and veggies! To give you a reference point, one banana has about 400mg.

How do I know if I am in balance?

Provided you are in good health, your body will naturally regulate the concentration and balance of electrolytes with fluid gains and losses.

And this brings me to one of my biggest pet peeves: Gatorade!

Compare the 40mg of potassium to the 400mg in a banana! What's the point?

Unless you are doing cardio for over an hour, working out in extreme heat or are vomiting or have diarrhea, there is no need for Gatorade or any other electrolyte replacement drink! Just drink water!

Healthfully Yours,

Meghan